How To Get Back Into Fitness After Giving Birth

If you wish to remain active after giving birth, you might have lots of questions, like, When can you start? Should you take it easy? How can you find the motivation to start up again? There are many tips and tricks out there.

You must remain healthy at all points of your life, not only for your own sake but also for the sake of your family. You will be setting a huge and inspiring example for everyone. While raising a baby is extremely demanding, you and your partner must allow each other to squeeze in some time every week so the other can maintain a healthy lifestyle. There are only a few days a mother can sit in her or his tracksuit sale because yours is covered in baby sickness while following the demands of a crying, hungry baby without feeling overwhelmed. Fitness will help you get some stress relief and keep you centered.

Follow these tips to safely start your fitness journey again.


Benefits of Exercise Postpartum

Regular exercise, no matter how long or insignificant it might feel or be compared to before pregnancy, can have a vast amount of health benefits, such as:

  • Promote weight loss
  • Improve your cardiovascular fitness
  • Strengthen your abdominal muscles and naturally tighten them back up
  • Boost your energy level
  • Improve your mental health and reduce symptoms associated with postpartum depression.
  • Relieve Stress
  • Promote better sleep

All while you’re setting an example to your child that these things and keeping active will only bring positive results and things to your life.

Exercise and Breastfeeding

It is believed that moderate exercise does not affect your baby’s growth or the amount or quality of breast milk. Maintaining your hydration is crucial if you’re nursing. During your workout, have a water bottle close at hand, and stay hydrated the entire day.

Although it is probably uncommon, some research indicates that high-intensity exercise may cause lactic acid to build up in breast milk and give it a sour taste that a baby may not like. If you wish to participate in vigorous exercise during the first few months of breastfeeding, consider feeding your baby before your workout or pumping.

When Can I Start?

If you are lucky enough to of had a smooth pregnancy and birth, health professionals have said that you are pretty much safe to start exercising a few days after or whenever you feel like your body is ready.

If you have had a c-section or a not-so-smooth delivery, then seeking advice from your healthcare provider is necessary. The last thing you want to do is cause further strain on your body, potentially creating more issues down the road and, in some cases, prolonging the waiting period.

What’s Recommended?

For most healthy women, the Department of Health and Human Services suggests that at least 150 minutes of moderate-intensity aerobic activity is the sweet spot. This is advised to be spread out throughout the week if and when you can. That could be just 20 minutes a day.

This could include popular things like yoga or some workouts aimed at your core. Consider these guidelines:

  • Take time to warm up, stretch and cool down.
  • Begin slowly and increase pace and weight gradually.
  • Drink plenty of water before, during and after.
  • Wear a supportive bra, nursing pads and comfortable gym wear. Look for comfort in tracksuit sales or stretchy gugg.
  • Stop if you feel pain or discomfort anywhere.

What Exercises Should I Try?

Start with something low-impact and simple to get yourself into the routine again. This could consist of a daily walk that you could take as a family or on your own as a reset.

Once you feel like you’re ready to challenge yourself a bit more, look into any postpartum exercise classes at the local gym or community centres; this can give you the tools to build your confidence back and can be a real motivator.

After your healthcare provider has given you the green light, you could try these things on your own:

  1. Pelvic Tilt: Try to add this to your daily routine to strengthen your abdominal muscles
  2. Kegel Exercises: This can tone your pelvic floor muscles; this is something women should be doing daily before and after birth. Your future self will thank you, as it can reduce urinary incontinence and support the uterus and small intestine. Aim for 3 sets of 10 repetitions a day.
  3. Happy Baby Yoga Pose: After giving birth, our pelvic muscles may become painful and tight. Your muscles can be gently stretched and relaxed in this yoga pose to help with pain relief.
  4. Look for Visual Aid: Many fitness and health advocates, including women and mothers, can show you all the things you are capable of and can achieve postpartum. They will be able to show you active examples of what you can do to tighten your core with low intensity and help build your motivation.

Final Thoughts

Your post-birth fitness journey isn’t just about exercise—it’s about setting a powerful example for your family. Take it slow, consult your healthcare provider, and start with gentle exercises like walks or postpartum classes. Strengthen your core gradually with routines like pelvic tilts and Kegels. Stay inspired by surrounding yourself with supportive communities. Every step towards fitness is a testament to your strength as a mother and the resilience you’re instilling in your family.

The saying ‘Every little helps’ really does come true when it comes to getting back to a happy and healthy lifestyle postpartum. It’s important to note that you must be kind and gentle with yourself and take it easy.

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